Muscle Breakdown: Is Cortisol Leading You Down the Catabolic Pathway?

Walk into any so-called "hardcore" gym these days, and you’ll likely see
‘em by the dozens. They’re easy to spot… they’re the guys who spend hours on
end pushing up plates, searching for supreme physical perfection, yet rarely
finding it. They are the hopelessly overtrained, and they’re afflicted with
that old Protestant work ethic: a little training is good, so a whole lot
must be better.

The very idea of producing a peak physique leads to a perverse temptation
among these fellows to do all but pitch tent in the weight room and camp out
there 24/7. "There’s no such thing as overtraining," they declare. Indeed,
they know a lot of clichés and can spout them off with machine-gun
repetition—No Pain, No Gain… If the Bar Ain’t a Bendin’, You’re Just
Pretendin’… Go Heavy or Go Home. But ask them anything specific about
exercise physiology or the dynamics of muscle-fiber hypertrophy and repair,
and they’re as quiet as Tori Spelling playing Trivial Pursuit.

The bottom line is, if you’re among the band of hard-and-heavy lifters,
cortisol may be literally eating away at your muscle-building potential.
Weight training enthusiasts must declare all-out war on this catabolic
hormone if they have any aspirations of building muscle. But before we
attack all of your cortisol problems, some background on this intriguing
subject is in order. After all, understanding leads to solutions (or was it
madness?). Anyways, here goes….

Cortisol is the primary glucocorticoid. It is a natural hormone of the
adrenal glands. Although cortisol's precise actions are not completely
understood, we know that it is essential for life. Cortisol is necessary to
maintain important processes in times of prolonged stress. Most of its
effects are not directly responsible for the initiation of metabolic or
circulatory processes, but it is necessary for their full response.

Cortisol Synthesis: Cholesterol--> Pregnenolone--> Progesterone -->

17-Hydroxyprogesterone-->11-Deoxycortisol --> Cortisol.

Cortisol can exert its effects on peripheral tissue. Once in circulation,
cortisol is typically bound to a specific glucocorticoid-binding
alpha2-globulin called transcortin. About 75% of cortisol is bound to
transcortin, 15% to 20% bound less tightly to albumin, and 5% of circulating
cortisol is unbound (1). This is an important factor to take into
consideration when measuring cortisol levels. The 24-hour urinary excretion
of unmetabolized cortisol is one of the best ways to accurately gauge
cortisol levels. This helps take into account bound and free cortisol.
Exogenous cortisol has a half-life of about 70 to 90 minutes. Cortisol can
be converted to its 11-keto analogue cortisone (you know, the stuff you take
when you have some bad swelling or inflammation).

The major catabolic effects of cortisol involve its facilitating the
conversion of protein in muscles and connective tissue into glucose and
glycogen (cortisol may increase liver glycogen). Gluconeogenesis involves
both the increased degradation of protein already formed and the decreased
synthesis of new protein. Cortisol can also decrease the utilization of
glucose by cells by directly inhibiting glucose transport into the cells
(1). A cortisol excess can also lead to a decrease in insulin sensitivity.
Cortisol also reduces the utilization of amino acids for protein formation
in muscle cells. A cortisol excess can lead to a progressive loss of
protein, muscle weakness and atrophy, and loss of bone mass through
increased calcium excretion and less calcium absorption. That is one of the
reasons long-distance runners tend to have skinny physiques. With the amount
of stress that runners place on their bodies, they have high levels of free
radicals as well as cortisol. Excess cortisol can also adversely affect
tendon health. Cortisol causes a redistribution of bodyfat to occur through
an unknown mechanism. Basically, the extremities lose fat and muscle while
the trunk and face become fatter. Some of the signs of overtraining include
higher cortisol levels, which may cause depression-type effects. Cortisol
excess can also lead to hypertension because it causes sodium retention
(which can make you appear bloated) and potassium excretion. In other words,
excessively high cortisol levels may turn you into a girly man! So the real
challenge becomes how can cortisol levels be controlled but not inhibited
completely because of cortisol's necessary anti-inflammatory effects?

One way is to take anti-cortisol supplements in the morning upon rising
and then before bedtime, as these are two times that cortisol levels seem to
be raised. Timed release would not be an option here because this may
suppress cortisol levels over too long of an extended period. The key is to
suppress elevated levels of cortisol, not decrease normal physiological
levels of this hormone because as I mentioned earlier, a small amount is
needed for it's anti-inflammatory and other effects.

Another one of cortisol's undesirable effects for athletes is it causes
insulin resistance by decreasing the rate at which insulin activates the
glucose uptake system, likely because of a post-insulin receptor block (2).
Any type of stress that occurs to the body signals the nervous system to
relay this to the hypothalamus. The hypothalamus then responds by initiating
the stress-hormone cascade starting with CRF (corticotrophin releasing
hormone) followed by ACTH (adrenocorticotropic hormone) release, and finally
glucocorticoid production (pretty intense, huh?). Stress to the human body
can include trauma, anxiety, infections, surgery, and even resistance
training and aerobics. Recent research has shown that increased cortisol
levels also increased protein breakdown by 5% to 20%. (3) Even mild
elevations in serum cortisol can increase plasma glucose concentration and
protein catabolism within a few hours in healthy individuals. (4) Cortisol
increases with increasing time of intense exercise. In overtrained
individuals, cortisol levels increase while testosterone levels decrease.
That is why one measure of overtraining is the testosterone: cortisol ratio.
By the way, overtraining is defined as an increase in training volume and/or
intensity of exercise leading to a decrease in performance. Cortisol can
increase bodyfat levels especially when it’s increased dramatically in the
body. Increased cortisol levels have an adverse effect on testosterone
levels. In fact, one of the primary anti-catabolic effects of testosterone
and anabolic steroids is it's decreasing muscle cortisol metabolism. (5)
That is one reason why many athletes can completely overtrain when taking
anabolic steroids and still increase lean body mass and strength.

Some research indicates that cortisol response to resistance training
normalizes after about five weeks and that the testosterone: cortisol ratio
is not adversely affected after long periods of resistance training. (6)
This suggests that the body has an adaptive response.

Cortisol can inhibit growth-hormone levels by stimulating the release of
somatostatin (a growth-hormone antagonist). It may also reduce IGF-1
expression (IGF-1 is one of the most anabolic agents in the body and is the
substance that is responsible for most of growth hormone’s positive effects
because GH converts into IGF-1 in the liver).

Cortisol has other hormone-modifying effects. Cortisol can directly
inhibit pituitary gonadotropin and TSH (thyroid stimulating hormone). (7) By
doing so, it can make the target tissues of sex steroids and growth factors
resistant to these substances. It may also suppress an enyme known as 5'
deiodinase, which converts the relatively inactive thyroid hormone T4 to the
active one known as T3 or triiodothyronine. This can decrease metabolic rate
and make it harder to lose bodyfat (it's already hard enough for people and
anything making it harder definitely needs to be kicked to the curb).

There are different stages in sleep and during one stage, cortisol levels
are elevated because protein is being re-cycled. This is one reason that
cortisol-suppressing supplements should be taken before bedtime to help
minimize excess cortisol production during sleep.

Cortisol also seems to play a role in various disease states. It is found
in higher-than-normal levels in diseases ranging from AIDS and multiple
sclerosis to Alzheimer's. Prolonged high levels of cortisol can throw the
immune system into chaos and ravage the human body. A growing number of
researchers believe that many of the worst, and least-understood, diseases
will soon be identified as caused by high cortisol, and subsequently treated
with cortisol- reducing drugs or supplements.

There was an anti-cortisol conference (the second one ever conducted)
held in Las Vegas in 1997 and headed up by Steroidogenesis Inhibitors Inc.
and Dr. Alfred T. Sapse. This conference had many researchers involved in
anti-cortisol research. Abstracts were presented on various supplemental and
drug therapies for decreasing cortisol levels, especially in excessive
cortisol-production disorders. In particular, there was an abstract
presented by Dr. Sapse that mentioned some nutritional supplements to lower
cortisol levels in the body. These included gingko biloba, Vitamin A, Zinc,
and acetyl l-carnitine (8). Other abstracts presented there discussed the
role of DHEA and its metabolites in helping to decrease cortisol levels. (9)
Some abstracts presented looked at the progression of cortisol-induced
diseases. Overall, the conference was very informative and helped
researchers answer many questions on cortisol and anti-cortisol therapies as
well as opened the door for further anti-cortisol research.

Cortisol suppression may be an essential part in the recovery process for
athletes involved in a rigorous training program. In fact, one of the signs
of overtraining syndrome is high cortisol levels. Moderating (not completely
diminishing) cortisol levels is an essential factor in allowing
weight-training individuals to completely recover from their exercise
session and maximize results (something we would all like to do).

It may be a very good idea to get cortisol levels tested by a qualified
physician (when I say qualified, I mean one who has done this sort of thing
before and has been to medical school) on a regular basis. One of the best
times to test cortisol levels is first thing in the morning on an empty
stomach. This reference value or proper range for cortisol first thing in
the morning should be between 4 mcg/dl and 19 mcg/dl with the sample being
taken from blood. The normal range for free cortisol levels measured from
urine is between 10 pg/ml and 110 pg/ml. There is also another way to
measure cortisol through a salivary cortisol screening. The normal range for
cortisol with this test first thing in the morning is between 100nmol/L and
300nmol/L. These tests may not have the final say in determining high
cortisol levels but, it will certainly give you an idea about where your
cortisol levels stand.

Controlling Cortisol Levels

Here are some solid tips to help control cortisol levels:

1) Diet: Make sure you are supplying your body with all
the essential nutrients you need to prevent deficiencies and for optimal
function. This includes plenty of high-quality protein, complex
carbohydrates, essential fatty acids, and vitamins and minerals. Try not to
restrict calories continuously as some research suggests that restricting
normal caloric intake by 50% can lead to a subsequent increase in cortisol
levels by 38%. (10)

2) Do not overtrain: Try not to work out three or more
days in a row without taking a day off. Keep workouts to under an hour at
the most and train efficiently and intensely. I know this phrase has been
beaten to death but LISTEN TO YOUR BODY!

Take enough rest days between workouts - If you are really sore, then
wait an extra day to train until your body fully recovers from your previous
workout. Remember, less may be more in this case.

4) Relax and try not to get stressed out easily: Take an
evening walk with a loved one or take a nap when you get a chance.

5) Try to get at least eight hours of sleep per night:
Sleep is crucial to the recovery and recuperation process.

Supplements that may help control increased cortisol levels secondary to
intense exercise

Phosphatidylserine (PS):This phospholipid, which has
been known mainly for its cognitive effects, seems to have
cortisol-suppressive properties. Recent research shows that 800 mg
Phosphatidylserine given in two divided oral doses helps suppress cortisol
secondary to intense weight training. (11) In fact, in this same study, the
individuals using PS experienced less muscle soreness as well. Earlier
research by Monteleone confirms these results. By decreasing cortisol
levels, the testosterone: cortisol ratio can increase possibly relating to
anabolic effects. PS seems to only decrease cortisol levels when they are
elevated and does not seem to decrease cortisol levels below normal.
Decreasing cortisol levels or suppression of cortisol production is not
desired in many instances as it may cause adverse effects such as a decrease
in reaction time to wounds and healing mechanisms in the body. There are two
forms of PS available: a brain cortex derivative and a soy lecithin
derivative. The brain cortex PS has been used in most of the studies and
shown to be effective.

Acetyl-L-carnitine: This is basically the acetylated
ester of L-carnitine. This supplement may help prevent the decline in
testosterone that occurs during and after an intense resistance training
session. It seems to lessen the response to stress.

L-Glutamine: This is the most abundant free amino acid
in muscle tissue. (12) It seems to play a very important role in protein
synthesis and is very important to weight-training athletes. Some research
suggests that glutamine levels may be a good indicator of overtraining or
overreaching. (12) In other words, athletes who were overtrained generally
had low levels of glutamine along with high levels of cortisol. One study
actually showed that glutamine directly prevents the cortisol-induced
degradation of muscle contractile proteins.(13) Some of its positive effects
include enhancing protein synthesis; increasing GH levels, which can
counteract some of the catabolic effects of cortisol; potent cell-volumizing
effects, which can create an anabolic environment in muscle cells; and
partially determining the rate of protein turnover in the muscle. An oral
glutamine supplement can help athletes prevent some of the symptoms of
overtraining. It may also enhance glycogen synthesis through an unknown
mechanism. It also helps provide a source of fuel for the small intestine
and may enhance anti-inflammatory function. It has been shown to boost
immune function. I hope you get the point -Glutamine is a vital nutrient for
weight-training athletes.

Vitamin C: This vitamin, mainly known for it's
anti-oxidant properties, may also have some anti-cortisol effects. A study
done by Stone entitled "Effects of Vitamin C on Cortisol and the
Testosterone: Cortisol Ratio" showed a decrease in cortisol levels in 17
junior elite weight lifters. This study also showed that the individuals
taking Vitamin C (an extra gram a day) improved their testosterone:cortisol
ratio by over 20%. This type of decrease in cortisol can lead to increased
muscle and connective-tissue hypertrophy and enhanced recovery from
training. Since Vitamin C also decreases your chances of suffering from a
cold or flu infection by 30% (14) and may aid in collagen synthesis, it
would be wise to take some extra vitamin C when involved in an intense
weight-training program.

Zinc: A mineral that is an essential cofactor in over
300 enzymatic reactions in the body including testosterone synthesis and
steroid hormone production. Getting enough zinc may make the difference
between making great gains and only making average gains in a weight
training program.

Vitamin A: This vitamin, which is often times used for
healthy skin function, may also minimize cortisol levels according to Dr.
Sapse. He suggested this in an abstract he presented at the 1997 conference
on cortisol and anti-cortisols. (8)

Gingko Biloba: This herb is mainly used for its
excellent cognitive effects by increasing blood flow and oxygen to the
brain, which can lead to greater mental focus and concentration. It may also
have additional benefits of decreasing cortisol levels according to an
abstract presented at the 1997 conference on cortisol and anti-cortisols.
(15) The anti-stress and neuroprotective effects of ginkgo biloba in this
study were due to its effect on glucocorticoid biosynthesis. The EGb 761
standardized gingko biloba extract was used in this study and many of the
studies showing that it enhances cognition.

DHEA: This natural hormone of the adrenal glands that
declines after the age of 30 seems to have some powerful anti-cortisol
effects. Many abstracts presented at the 1997 conference on cortisol and
anti-cortisols discussed DHEA's role in decreasing cortisol levels. DHEA is
fat soluble so it can cross the blood-brain barrier and have some effects on
cognition as well.

Androstenedione: This prohormone is a direct precursor
to testosterone, which may explain its anti-cortisol effects since increases
in testosterone can blunt elevated cortisol levels secondary to intense
weight training. Different metabolites of androstenedione and testosterone,
such as 4-androstenediol, 5-androstendiol, and nornadrostenediol, may also
exert some anti-cortisol effects. However, more research needs to be done in
this area to make this clear!

Androstenetriol: This steroid metabolite, which is
chemically known as Delta 5-androstene-3b,7b,17b,triol, was shown in an
abstract presented at the 1997 conference on cortisol and anti-cortisols to
counteract the immunological effects of glucocorticoids. (16) This is an
interesting compound that definitely needs to be looked at further.

Conclusion

This is a subject that will be studied thoroughly in the future. Studies
investigating supplemental strategies against cortisol may help weight
trainers get the most out of their workouts and help enhance the recovery
and recuperation process. Now before you think suppressing cortisol levels
can make you Hercules, remember, cortisol levels are one piece to a large
and complex puzzle. It takes a combination of proper training, nutrition,
and supplementation to achieve your true muscle-building potential. However,
getting cortisol levels checked by your doctor and implementing strategies
against cortisol may be a good idea, especially during a calorie-restrictive
dieting phase. So, the next time you feel tired, sluggish, or sore for an
abnormally long time in your weight-training program, and you don't know
why, look into cortisol levels, and you might find the answer.